Hello again.
I'd like to make a point that whilst the tips on this page will aid your weight loss, they're no substitute for a structured weight loss plan. If you are serious about losing weight I would urge you to open your wallet and spend a small sum on one of the selected weight loss plans to the left.
NB. the money you spend on the plans will I assume be more than covered by reduced food consumption ;)
I wish you all the best of luck with your weight loss plans.
Daniel
Saturday August 22nd 2009
Friday, 21 August 2009
Friday, 10 April 2009
More tips
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. |
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. |
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. |
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce |
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated. |
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains. |
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t! |
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better. |
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time |
Saturday, 29 November 2008
Christmas 'stay healthy' tips
1. Decide now to be more careful about what you eat this Christmas, but still enjoy yourself! You don't have to eat mince pies to have a good time! (and if you do need to eat a mince pie or 2 to have fun, go for a run after :)) Enjoy the company of friends and family you don't see that often, dance at the work party and play games with the children.
2. Be prepared. It is essential that you are mentally and physically ready. To get yourself mentally prepared, ask yourself these questions:
- Do I seriously want to eat healthily and feel good at Christmas?
- Am I resigned to the fact that I will gain weight over the Christmas period?
- Do I want to face the task of losing the same weight a second time around?
If after serious consideration your answers are 'yes, I am serious; no, I am not going to gain weight and no, I don't want to lose weight a second time', then we're in business! Your attitude is the most important factor towards staying healthy and staying slim over Christmas. Don't underestimate the power of the mind.
Thoughts like 'Oh, I am sure to gain weight at this time of the year, I always have', or 'I'll get seriously down to losing weight again after Christmas' are negative. Ensure that your thoughts are positive. Replace, 'This year I want to stay slim during Christmas', with 'This year I will stay slim during Christmas'.
Develop this positive attitude and use the power of imagination to assume greater control over what you eat this Christmas. Then you can easily survive the temptations that will present themselves to you.
3. Know what your 'Christmas weight maintenance' goal is. It's the holiday season, you'll be eating out more and eating more rich foods, so your goal over the next few weeks can be simply maintaining your weight. That way, you won't be disappointed if you don't lose weight, while any loss will be a bonus!
But also remember that a healthy eating plan will give you a better chance of losing weight. Know what you are aiming for and be very positive about how determined you are to keep weight off between now and Christmas. Then, go for it!
4. Really want it! This is a weight maintenance goal for you, not for your partner, your family or anyone else. You really want to stay slim now that you've started taking care of your body and your health. Be selfish about it; this is your goal and the rewards and the benefits are also yours.
5. Believe that you can do it. It is certainly possible to keep the weight off leading up to Christmas. The only thing that might prevent you from doing it is yourself.
Realistically putting on a little weight over christmas isn't all that bad but try and it's possible not to.
[source: ivillage.co.uk diet articles]
Friday, 22 February 2008
Support the site. Please.
If you buy one of the diets (FatLoss4Idiots or burn the fat) on the left or bottom of the page you would be doing me a great favour.
I get a % of each sale. It's the websites only source of revenue.
Although you will be doing me a favour i can assure you they are good diets that will greatly aid your weight loss (i think fatloss4idiots is better to be honest).
Thank you very much :)
Daniel.
*EDIT* Did i mention they're quite cheap (i think it's about $30 or £15)
I get a % of each sale. It's the websites only source of revenue.
Although you will be doing me a favour i can assure you they are good diets that will greatly aid your weight loss (i think fatloss4idiots is better to be honest).
Thank you very much :)
Daniel.
*EDIT* Did i mention they're quite cheap (i think it's about $30 or £15)
10 Tips
1. How many Calories do you need
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
3. Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
4. Don't Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5. Try fresh avoid fast.
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
6. Give yourself a treat
Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
7. Food Claims and labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
8. Sugary Drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
9. As later/previously mentioned Food Journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
10. Exercise length
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
BMR (Basal Metabolic Rate)
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For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
2. 5 fruit and vegFruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
3. Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
4. Don't Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5. Try fresh avoid fast.
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
6. Give yourself a treat
Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
7. Food Claims and labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
8. Sugary Drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
9. As later/previously mentioned Food Journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
10. Exercise length
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Sunday, 3 February 2008
Diet Tips
Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.
Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.
Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.
Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals.
Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.
Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.
Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals.
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